Yuav ua li cas khiav kom zoo kom poob phaus?
Lub cev yuav tsum tau siv khiav, raws li kev ua haujlwm txhua hnub. Rau qhov no, koj yuav tsum khiav ib qho khiav, tsawg kawg plaub zaug ib lim piam, tiam sis nws zoo dua yog tias koj khiav txhua hnub. Ua ntej yuav dhia, koj yuav tsum tau sov so ntawm koj cov leeg los ntawm kev ua gymnastics los yog pib nrog taug kev.
Txoj kev ua pa yog ib qho tseem ceeb: nws yuav tsum ua kom du thiab zoo. Yog tias koj xav tias ua tsis taus pa lawm - txo lub tempo thiab sim rov qab muab dua.
Ua ib lossis ob txoj hlua, ua kom ntev li 30-45 feeb - lawv yuav pab kom koj lub zog ntau dua los ntawm koj lub cev, thiab qhov ntawd, hlawv roj ntxiv. Tab sis ceev faj thiab suav koj lub dag zog, vim tias qhov ntau tshaj yuav tsuas ua rau koj txoj kev mob.
Raws li tau hais los saum no, khiav siv ntau calorie, uas yuav tsum tau xyaw kom haum. Yog li, koj yuav tsum ua khoom noj uas yuav muab rau koj nrog txhua cov khoom tsim nyog rau qhov tseeb tsim ntawm daim duab. Lub cev yuav tsum tsis txhob poob siab, tab sis yuav tsum tsis txhob muaj ntau dhau lawm. Raws li txoj cai, kev noj haus txhais tau tias txo cov khoom noj, uas muaj ntau npaum li cas ntawm carbohydrates. Txawm li cas los xij, tsis txhob hnov qab tias carbohydrates yog ib qhov chaw ntawm lub zog, yog li tsim nyog rau tej yam loj. Nws zoo dua tsis txhob muaj kev txaus ntshai thiab nrog ib tus neeg ua noj haus uas tuaj yeem nrhiav "Golden txhais" rau koj.
Lub koom haum ntawm cov chav kawm khiav
Ua ntej tshaj, koj yuav tsum paub yog tias koj tsis ua mob rau koj txoj kev mob nkeeg nrog hom kab no. Kom ua tau li no, koj yuav tsum tau mus kuaj mob kom tiav thiab xyuas kom tsis muaj kev tsis sib haum xeeb. Txwv cov khau uas tsis rub koj txhais taw thiab ua lwm yam tsis zoo. Ua ntej koj pib koj hom kev ua si, koj yuav tsum muaj lub chaw muag ntawv. Hauv nws koj yuav sau cov calorie ntau ntau uas raug khib nyiab thiab siv, hnyav, nrug, uas tau khiav dhau mus, lub cev zoo tom qab khiav. Yog li, koj yuav soj ntsuam koj cov kev kawm thiab ua, yog tias tsim nyog, kev kho me ntsis. Thaum pib kev cob qhia, koj tuaj yeem tau me ntsis hauv phaus, tab sis tsis txhob ntshai - qhov no yog qhov "noj qab haus huv" qhov hnyav, uas nce ntxiv vim muaj zog ntau dua.
Muaj ntau ntau cov kev pabcuam uas tsim los rau cov neeg uas xav mus khiav mus rau qhov hnyav. Tab sis nws yog kwv yees, vim txhua tus neeg pom tus load hauv lawv tus kheej txoj kev. Qhov kev qhia no yog ib qho kev hloov ntawm kev khiav ceev ntawm 10-11 km / h thiab taug kev ceev ceev. Hnub Sunday-kaw.
Lub lis piam thib 1
- Hnub Monday, Wednesday, Friday - khiav 1 feeb, ceev ceev - 3 feeb, Hloov kev taug kev thiab rov qab rau 10 mus.
- Tuesday thiab Thursday - taug kev rau 25 feeb.
- Hnub Saturday - taug kev 2.5 feeb, khiav - 1.5 feeb.
Lub lis piam thib 2
- Hnub Monday - 10 kab, raws li nyob rau hauv thawj lub limtiam, tsuas yog taug kev kav 1.5 feeb, thiab khiav - 2 feeb.
- Wednesday - 7 cycles: 3 feeb - khiav, 1.5 feeb - taug kev. Thaum kawg ntawm kev ua haujlwm, 2 feeb ntawm kev ua haujlwm ceev.
- Hnub Zwj Hli thiab Hnub Saturday - 6 yoj, 4 feeb - khiav; 1.5 feeb - ceev ceev taug kev.
- Tuesday thiab Thursday - yoo taug kev mus 30 feeb.
Lub lis piam thev 3
- Hnub Monday thiab Wednesday - 6 lub voj voog khiav ntawm 4 feeb thiab yoo taug kev rau 1 feeb.
- Hnub Zwj Hli thiab Hnub Saturday - 4 Hlis: khiav - 6 feeb, ceev ceev mus - 1.5 feeb.
- Tuesday thiab Hnub Thursday - 30-feeb ntawm kev ceev nrooj.
Lub lis piam 4
- Zwj Hli (Monday) - 4 cycles of running for 8 feeb thiab ceev ceev taug kev 1.5 feeb.
- Hnub Wednesday - 3 kab, khiav 9 feeb, khiav ceev - 1.5 feeb.
- Hnub Friday thiab Hnub Saturday - rau 1 lub voj voog, 10 feeb yog devoted rau kev khiav, thiab taug kev - 11 feeb.
- Tuesday thiab Thursday - yoo taug kev rau 35 feeb.
Tom qab tag nrho cov kauj ruam, khij nrog koj qhov chaw muag khoom thiab soj ntsuam qhov tshwm sim. Tom qab ntawd koj tuaj yeem ntxiv load. Nws tsis pom zoo kom txo nws, tab sis yog tias koj xav tias nws ua dhau los nyuaj, rov qab xaiv cov voj voog ntxiv mus txog thaum koj muaj kev ntseeg siab hauv koj lub peev xwm.
Nco ntsoov, ib daim ntawv zoo rau lub cev muaj txiaj ntsim zoo rau koj kev noj qab haus huv, ob leeg ntawm lub cev thiab ntawm sab ntsuj plig. Tom qab tag nrho, thaum koj ua tiav koj lub hom phiaj, koj tsa koj cov ntaub ntawv teev tseg thiab lub chaw ntawm koj tus kheej nrog rau qhov bar. Hmoov zoo, hauv koj kev twv txiaj.